If you’re looking to incorporate more mindfulness into your life, this guided mediation in a female voice might be a great way to start. This is a brief mindfulness exercise, less than 10 minutes.

My name is Diana Garcia, I’m a Licensed Mental Health Counselor in Florida, owner of Nurturing Minds Counseling. This exercise has been adapted from the ACT Group Protocol by Matt Boone at Cornell University’s Counseling and Psychological Services.

I encourage many of my clients to start incorporating some mindfulness practices into their day-to-day lives to build up this awareness muscle. This brief guided meditation in a female voice is an easier way to start because it’s not a huge time commitment. I hope this exercise is helpful for you. If you prefer to read the script and record it in your voice, you can scroll down to read the script below.

Watch the Guided Meditation Female Voice “Brief Mindfulness Exercise” here

Read the Script for Guided Meditation Female Voice “Brief Mindfulness Exercise” here

Below is the script for the brief mindfulness exercise. 

  • Begin by sitting comfortably either by sitting in a chair with your back supported and your feet flat on the ground arms and legs uncrossed. Or if you prefer you can sit on the floor either on a cushion or on the floor with your legs crossed but your arms uncrossed. Arrange your head, neck, and shoulders so they’re straight but not too stiff. You have two options with your eyes, if you feel comfortable you can close your eyes. If not you can leave them open with your lids half-closed, pick a spot in front of you, and just keep a soft gaze through the exercise. Do what feels right to you.

  • Now that you’re settled turn your attention to your breathing. 

  • Simply observe the rising and falling of your breath in your chest and belly.

  • There’s no need to try to control or change your breathing in any way as best, as you can just allow your breath to breathe itself.

  • Next, turn your attention to your body in the chair or on the floor.

  • Scan your body noticing the places where it makes contact with either the chair or the floor. 

  • Make note of the sensations of touch or pressure there.

  • Throughout this exercise you might notice that your mind tends to get distracted or drifts off, that’s okay. That’s what minds do, minds are prone to problem-solving, predicting, planning, judging, worrying, and a bunch of other activities. When you notice that your mind has done this, just simply bring yourself back to this moment and refocus your attention on your body or the environment that I’m encouraging you to focus on.

  • Now turn your attention to your feet. 

  • Notice the different sensations there, of touch, of pressure, of temperature.

  • See if you can pick out each individual toe. 

  • Wiggle your toes a little bit if that helps. 

  • Next turn your attention to the places where your skin makes contact with the air, on your face on your hands, wherever you notice your skin making contact with the air.

  • Observe any sensations there. 

  • Next, turn your attention to the sounds around you. 

  • Notice any sounds inside of the room and if you can pick them out any sounds outside of the room. 

  • Finally, bring your attention back to your breathing.

  • Watch the rising and falling in your chest and belly as your breath flows in and out. 

  • This here what you’re noticing is the present moment and this exercise is a simple practice in mindfulness paying attention to the here and now without judgment. 

  • When you’re ready, you can slowly open your eyes take a glance around the world, stretch if that feels comfortable, and we can bring this exercise to a close.

Next Steps

For some more resources, check out the following:

I hope that was helpful for you. I encourage you to practice this as often or as little as you need it. I typically recommend trying to make it more of a consistent practice so you can start using mindfulness skills when you need it most.